All about fruitarianism with a long-term fruitarian, Lena

Researchers in Denmark randomized 63 patients to high fruit or low fruit intake, and after 12 weeks, the 2 groups had similar drops in glycated hemoglobin (HbA1c) levels, weight, and girth. They enrolled patients with newly diagnosed type 2 diabetes who had been referred for nutritional counseling. The patients were an even mix of men and women, with a mean age of 58 years and a mean body mass index (BMI) of 32.  

Allan S. Christensen, the lead of the research group: 

We conclude that advice to restrict fruit intake as part of standard [medical nutrition therapy] in overweight adults with newly diagnosed type 2 diabetes mellitus does not improve glycemic control, body weight, or waist circumference.

The 32 subjects in the low-fruit-intake group were advised eat no more than 2 pieces of fruit a day, whereas the 31 subjects in the high-fruit-intake group were told to indulge in 2 or more pieces of fruit a day.

A piece of fruit was defined as the amount that contained about 10 g of carbohydrate - for example, an apple (100 g), half a banana (50 g), or an orange (125 g). The subjects were also instructed to eat whole fruit, skip dried fruit, and not drink fruit juice.

Over the 12 weeks, on average, fruit consumption rose from 194 g/day to 319 g/day in the high-intake group and decreased from 186 g/day to 135 g/day in the low-intake group.

Patients in the high-fruit-intake group had a significant drop in HbAIC levels, from 6.74% to 6.26%. They also lost about 2 kg (from 92 kg to 90 kg) and trimmed their waist by about 4 cm (from 103 to 99 cm). Similar results were obtained by patients in the low-fruit-intake group, and there were no significant between-group differences in these 3 outcomes.

Albert Schweitzer

The thinking man must oppose all cruel customs no matter how deeply rooted in tradition and surrounded by a halo. When we have a choice, we must avoid bringing torment and injury into the life of another, even the lowliest creature; to do so is to renounce our manhood and shoulder a guilt which nothing justifies. 

Choline Recommended Intake from Seeds and Fruits

Choline is an essential vitamin-like (vitamin B4) nutrient, synthesized in human body, but not sufficiently.

The recommended adequate intake (AI) of choline is set at 425 milligrams (mg)/day for women and 550 mg/day for men.

Choline deficiency causes muscle damage and abnormal deposition of fat in the liver, which results in a condition called nonalcoholic fatty liver disease. Genetic predispositions and gender can influence individual variation in choline requirements.

Example Plant Fruitarian Sources of Choline

Seeds (including legumes and nuts), high in choline, milligrams per 100 g portion: 

  • Soybeans - 124 mg 
  • Lima beans - 97 mg 
  • Lentils - 96 mg
  • Peas (mature) - 96 mg
  • Flaxseeds - 79 mg 
  • Pistachio nuts - 71 mg 
  • Quinoa - 70 mg 
  • Pumpkin and squash seed kernels (pepitas) -  63 mg 
  • Cashew nuts - 61 mg 
  • Pine nuts - 56 mg 
  • Sunflower seed kernels - 55 mg 
  • Buckwheat - 54 mg 
  • Almonds - 52 mg 

Fruits, high in choline, milligrams per 100 g portion: 

  • Tomatoes, sun-dried - 105 mg 
  • Apples - 18 mg 
  • Figs - 16 mg 
  • Avocados - 14 mg 

Random Article

Fruitarians.net Apple